Ngaphandle kwesikolo soda kunye nezikhokelo zokusela
Ziyintoni na iintsapho zakho zisela? Nangona iintlobo zokusela ezivunyelwe ukuba zithengiswe ezikolweni zikhawulelwe, ezinye izigqibo ziphilile kunezinye. Abantwana bakho badinga isikhokelo ukuze benze ukhetho olufanelekileyo naphi na apho bekhona khona.
Izikhokelo zeSoda kunye noTywala kwiSikolo nakwiKhaya
I-USDA Smart Snacks kwi-soda yezikolo zokuphuza izikhokelo ze-soda nezinye iziphuzo eziphezulu ze-calori ezithengiswa ezikolweni.
Ezinye iingcali zicinga ukuba izikhokelo zingenakuhamba ngokwaneleyo. Ngokomzekelo, nangona izikhokelo zivumela ijusi kungabikho i-sweeteners edibeneyo, ezi ziphuzo zikaninzi neekhalori. Izidlo zokutya ezivunyelwe kwizikolo eziphakamileyo zinama khalori ambalwa, kodwa banako ukungondleki. Ukuba bevinjelwe, intsha ingakhuthazwa ukuba iphuze ubisi oluncinci .
Cinga ukukhetha i-soda yakho enempilo kunye nokusela izikhokelo zentsapho yakho. Abantwana bakho badinga isikhokelo sokwenza ukhetho oluphilileyo xa bengabikho esikolweni okanye ekhaya, kubandakanywa nokuthenga iziphulo kwiivenkile nakwiivenkile kwaye xa u tyelela abahlobo.
Qhathanisa ukuThengisa iziThamo eziPhezulu zeZikolo eziNinzi
Thelekisa amanqatha, iswekile kunye neekhalori kwezinye zeziphuzo eziqhelekileyo ezifunyanwa ngabantwana. Ngeshukela elongezelelweyo kunye neekhalori, ubisi we-ts'oletele ayiyi kuba yinto efanelekileyo. Kwaye nangona bangenawo amanqatha, iCoca Cola Classic kunye neNgcaciso yeMaid Cooler ine-ushukela eninzi kubo. Ukuthelekisa iziphuzo, unokubona ukuba ubisi oluncinci be-fat, i-100 pesenti yejusi yesithelo kunye namanzi kuya kuba yinto ekhethekileyo yokukhetha.
Iimvama eziqhelekileyo Iinqununu zabantwana | ||||
| Phuza | Uhlobo lo kukhonza | Fat | Ushukela | Calories |
| Ubisi bonke | 8 oz | 8 g | 11 g | 150 |
| 2% Ubisi | 8 oz | 5 g | 12 g | 120 |
| 1% Ubisi | 8 oz | 2.5 g | 12 g | 100 |
| Ibisi elingenanqathe | 8 oz | 0 g | 12 g | 80 |
| I-Hershey's Choc Milk | 8 oz | 4.5 g | 30 g | 200 |
| Gatorade Quencher yesithathu | 8 oz | 0 g | 14 g | 50 |
| Coca Cola Classic | 8 oz | 0 g | 27 g | 97 |
| Crystal Light Lemonade | 8 oz | 0 g | 0 g | 5 |
| I-Tropicana Healthy Kids Orange Juice | 8 oz | 0 g | 22 g | 110 |
| Coke Diet | 8 oz | 0 g | 0.1 g | 1 |
| Minute Maid Coolers | 6.7 oz | 0 g | 27 g | 100 |
| I-Minute Maid 100% ye-Apple Juice | 6.7 oz | 0 g | 21 g | 100 |
| Amanzi | 8 oz | 0 g | 0 g | 0 |
Nceda Abantwana Bakho Benze Iiphulo Zomnxeba Ophilileyo
Beka umzekelo omhle kwaye ubeke izigqibo zokusela eziphilileyo kwintsapho yakho ekhaya. Nayi imimiselo yezikhokelo kunye neengcebiso onokuzilandela kunye:
1. Phuza ubisi : landela i-American Academy ye-Pediatrics iingcebiso malunga nokunikezelwa ngobisi kubantwana:
- 1 ukuya kwi-3 ubudala ubudala: malunga neenkonzo ezimbini zobisi (ubisi obuncinane obuncinane emva kweminyaka emi-2 ubudala)
- I-4 ukuya kwe-8 ubudala ubudala: malunga neenkonzo ezintathu zobisi obuncinane
- Uneminyaka engama-9 ukuya kwe-18 ubudala: malunga neesine ezine-servings zamanki aphantsi
2. Nciphisa ubuninzi bejusi kwaye vumela kuphela i-100 pesenti ye-fruit juice. Ngama-100 ekhulwini kwijusi yesithelo ininzi ishukela, kunye nama-khalori angama-100 kwi-six-ounce ekhonzayo. Iingcebiso ze-AAP zihlaziywe ngo-2017 zithi:
- Kukhuthazwa iziqhamo zonke endaweni yesiphumo sezithelo njengoko zibonelela ngefiber.
- Xa unika umsi womntwana wakho, kufuneka ube yi-100 yeepesenti zejusi eziqhathaniswayo kunye neziqhamo zokusela iziqhamo. Iimveliso zerusi ezingaphiliyo zidimazekile.
- Musa ukuvumela umntwana wakho ukuba athathe indebe okanye ibhokisi leJusi ngalo lonke usuku. Musa ukunika ijusi ngexesha lokulala.
- Iintsana ezingaphantsi kweenyanga ezili-12 ubudala akufanele zinike ijusi. Ukuxiliswa kufuneka kube ngumthombo wodwa wesondlo kubantwana abangaphantsi kweenyanga ezili-6 ubudala. Iintsana zifumana i-fluid eyaneleyo evela kwi-breastmilk okanye ifomula.
- Abantwana abaneminyaka engama-1 ukuya kwe-3 bamele babe ne-ounces ama-4 kuphela ngosuku (1/2 indebe).
- Abantwana abaneminyaka engama-4 ukuya kweyimi-6 kufuneka banciphise i juice yeziqhamo ukuya kwii-ounces ezine ukuya kweyesibini (1/2 ukuya ku-3/4 indebe).
- Abantwana abadala kunye nabaselula abaneminyaka engama-7 ukuya kwe-18 kufuneka banqunywe kuma-ounces ama-8 wejusi ngosuku (1 indebe).
Khumbula ukuba ezi zinto aziyiziphakamiso zokusela ijusi. Bawucinge ukuba bangaphuzi ngaphezulu kwezi mali. Abantwana badla ngokufanelekileyo ekudleni iziqhamo ezipheleleyo kunye nokuphepha isiphumo sesithelo ngokupheleleyo.
3. Phuza amanzi. Khuthaza amanzi njengento yokuqala yokucima ukoma.
4. Gwema isiphuzo, i-calorie ephezulu ezifana ne-soda, iziphuzo zeziqhamo kunye neziphuzo zezemidlalo (ngaphandle kokuba umntwana wakho ebandakanyeka kwimisebenzi yezemidlalo ngelo xesha).
5. Fundisa abantwana bakho malunga nokukhonza ubukhulu . Umzekelo, ngelixa ibhotile yeGatorade ithetha ukuba ineekhalori ezingama-50 ngokukhonza, kubalulekile ukugcina engqondweni ukuba ukukhonza omnye kubangelwa ii-ounces eziyi-8 kuphela. Ekubeni lezi ziphuzo ezininzi nezinye izixhobo zokusela, unokungathengwa kwiindawo ezithengileyo, unokuthengwa kakhulu kwi-32-ounce okanye nakwi-64-ounce servings, unokufumana iikhalori ezininzi kunokuba ucinge ukuba usela into.
6. Nciphisa inani lemali oyinikezela ngayo abantwana bakho abangayisebenzisa kwimishini yokuthengisa okanye emva kwesikolo ukuthenga i-soda, i-soda yokutya kunye nejusi.
7. Qhathanisa ixabiso lokutya : Xa ukhetha oko ukusela, awukhangeli nje iikhalori kunye noshukela. Ukufumana amanye amavithamini kunye neemaminerali kwiziphuzo zakho kubalulekile, ezifana ne-calcium, i-vitamin D kunye ne-vitamin A oyifumana ebisi kunye nejusi e-orange. Okanye i-vitamin C ungayifumana kwi-juice ye-fruit juice.
8. Gwema i-caffeine. Abantwana bakho banokulingwa ukusela i-caffeinated sodas, ikhofi, iziphuzo zamandla, kunye ne-high-caffeine energy shots.
9. Thetha nabantwana bakho malunga noko bakusela esikolweni. Abazali abaninzi bayamangaliswa kukuba abantwana babo bathenga i-soda okanye ijusi phakathi kweeklasi kumashishini athengisa okanye ikhofi endleleni eya esikolweni. Ukuthetha nabantwana bakho malunga nendlela yokwenza ukhetho oluphilileyo kunye nokulindela kwinto ekufanele bayenze ngayo kunokunceda ukuqinisekisa ukuba bakhetha izinto ezinempilo ukusela, njengobisi obuncinci bamanzi kunye namanzi.
10. Gcina idayari yokwaphuza ukufumana ingcamango efanelekileyo yento abantwana bakho abayiphuza ngayo ngokwenene. Iimvana ezininzi zifumana iikhalori ezininzi kwizinto abaziselayo, kubandakanya iziphuzo ziselo, i-tea kunye ne-soda. Idayari yokwaphuza inokukunceda ukuba ufumane ubuninzi beekhalori umntwanakho ufumana imihla ngemihla ebisi, ijusi, njl, kunye nokuba kutheni zikhulu kakhulu.
> Imithombo:
> Isikhokelo seSwitch Snacks esikolweni . USDA. https://www.fns.usda.gov/sites/default/files/tn/USDASmartSnacks.pdf.
> Heyman MB, Abrams SA. IJaji leZiphumo kwiintsana, abantwana kunye nabantwana abakwisigidi: Iingcebiso ezikhoyo ngoku. Pediatrics . 2017; 139 (6). i-doi: 10.1542 / iipeds.2017-0967.